The Nutrient-Rich and Delicious Daily Smoothie Recipe I Swear By
It’s no secret that Americans are over fed and under nourished, but did you know that 90% of Americans are nutrient deficient, especially in Omega 3 fatty acids?
WHY?
modern day stressors
depleted nature of our soil
food is transported over long distances
food is harvested earlier and not allowed to ripen
food is stored for periods of time
we are exposured to increasing environmental toxins
we are eating the SAD (Standard American Diet)
Having the proper nutrients in your body greases the wheels of your metabolism, helps control your appetite and accelerates weight loss. We all need a basic daily supply of vitamins and minerals to tune up our bio chemistry.
However, even if we ate a normal meal, many times we are still missing important nutrients. How can we ensure we're packing enough nutrients into our day?
The most realistic way to get enough nutrients on a daily basis is to power pack them into one meal. Enter smoothies! By supplementing with smoothies, we are getting a mega dose of vitamins and minerals in a power packed meal.
Studies show that those following a diet that incorporates smoothies lost more weight than those that did not, mainly due to the ease of following a consistent smoothie routine and the mobile convenience of it once its made. Smoothies also help you feel fuller longer.
Smoothies are absorbed more easily because nutrients are already in a liquified state and the body doesn’t have to break it down first. They're high in protein, fiber, healthy fats, all of which alter hormones in a way that cuts cravings as you balance blood sugar.
Here's what I put into my smoothies to ensure they're well-balanced, filling AND delicious!
SMOOTHIE INGREDIENTS
GREENS. Add veggies like kale or spinach, which are high in phytonutrients. I add spinach first because it blends easiest that way. Blend with water, then add the other ingredients. These types of veggies aid in weight loss, reduce inflammation, fight belly bloat, help fight cancer, foster gut health and digestion, improve insulin sensitivity, boost immune system and reduce risk of disease. It can be hard to get enough veggies in your day - smoothies are a great way to get more!
PROTEIN. Add protein (my favorite is a plant-based version). The vast majority of plant-based proteins are “incomplete” proteins, meaning that they are lacking or deficient in one or more of the essential amino acids. Arbonne’s pea protein, however, doesn’t suffer from these deficiencies. It contains 20 grams of all nine EAAs needed for muscle repair and growth. As an added bonus, pea protein is lactose-free, making it ideal for the lactose intolerant. Compared to whey protein, pea protein has been found to be just as effective as whey for building muscle, and it's said to keep you fuller longer than whey.
HEALTHY FATS. Add healthy fats like hemp, flax, chia, coconut oil and nut butters. Many of these seeds and oils are super foods. They reduce inflammation, promote cardiovascular health, protect your brain, and help prevent metabolic syndrome and chronic disease. They will help you feel full, increase your metabolism, and will not spike your blood sugar levels. Study after study shows that diets higher in “good fat” burn 300 more calories a day than low-fat - with NO Exercise! Plus, these will get you pooping! If you aren’t regular, this is a must try!
LOW GLYCEMIC FRUITS. Add low glycemic fruits like dark berries and green apples. These two are the lowest fruits on the glycemic index, meaning they don’t cause a sharp spike in blood sugar levels. Dark berries also contain the highest amount of antioxidants of any fruit, which help fight cancer and prevent free radical damage. They're great for the skin and promoting healthy aging! Frozen berries added to smoothies are just as, if not better, than fresh. Frozen berries are often picked when ripe,and frozen immediately, storing the nutrients. Fresh berries are often harvested early to prevent rotting during transport. Fruits picked before they are ripe aren’t as nutritionally dense as those picked when ripe.
PROBIOTICS AND OTHER SUPPLEMENTS. Add healthy supplements like probiotics, prebiotics and digestive enzymes. I use Arbonne, which contain 3 billion CFU of bacillus coagulans (bocillus coagulant) probiotics to help support the intestinal microflora in the GI tract and promote a healthy gastrointestinal tract. Digestive enzymes support the breakdown of carbs, fats, protein, fiber, and lactose to help support nutrient uptake from foods.
PLANT OR NUT-BASED MILK (ALMOND MILK OR COCONUT MILK). Add your preferred base to the smoothie (I also use about half a cup of water), ice and blend! Viola!
I encourage you to add one a day in the morning or at lunch and see how you feel.
Want the products I used? They're below and available at www.shopimagebylisa.com.
BREAKFAST CLUB OR SMOOTHIE CLUB
1 bag Protein
1 box Digestion Plus
1 tub Green Balance
= $185 or $145.60 for preferred clients